Thanks Gaz, I really hope you're right that it'll bounce back!
7-31-12: 3x3 Push Press and Deadlift
1 Clean and Push press for reps
Incline DB Press
Chest Supp Row
Rear Delt Destroyer
30x25s big ROM
Seated behind the back side raises (rear and medial delts)
Reverse Curls and Standing Reverse Grip tricep extensions
Several high rep sets with just the bar
Good workout today, push press form felt amazing, should have gotten a video, really starting to like it, feel it in the lats and traps immensely. Deadlift was OK, I think I was just having a bad day on those, then also my grip was kind of shitty because I haven't deadlifted truly heavy in a while. Going to do grip rack pulls after shrugs next time. Incline DB Press was nice and strong, 45 degree angle like Jim wendler, got a lot of triceps and upper chest, some lats and shoulders. Chest supp row felt good to balance out the inclines. Then a bunch of shoulder and arm work because I almost never isolate both areas, good pump, and I still look great an hour after. My shoulders feel huge. Definitely keeping the shoulder work, a solid day today, even if strength was a bit off.
Overall I feel like I"m getting wider, thicker and leaner at the same time, which is awesome, but unfortunately I'm getting weaker on the big lifts. Could just be stalling because I haven't deloaded in a while, though I'm gonna try to stick it out for the next 3 weeks till I'm done cutting. Didn't weigh myself today but probably just below 200. Might just look bigger because of decreased bodyfat, although my shoulders look bigger and broader even with a shirt on.
Strong deads and push presses! Good work, bud!
Probs on getting bigger, too. Doesn't matter whether it's real or an illusion, as long as you can see it!
Thanks Gaz, can't argue with that :P
7-3-12: OHP and Squat
worked up to 10x325
Pretty bad workout last night, I feel pretty overtrained, as overused as that word may be. Realized that I did 3s week of 3/5/1 2 weeks in a row, since the friday-sunday-tuesday schedule had me confused as to when the week starts. So I've been working with 90% for 2 weeks in a row, not to mention a huge caloric deficit and hardcore cardio 3x/week. Just kept the assistance work light to avoid further overtaxing myself.
I think my weakness yesterday was also due to the fact that not only have I lost a lot of weight (196.5 at the gym yesterday), but I was relatively dehydrated as well. Either way I'm losing strength noticeably fast, even if I'm not losing size, so not really anything positive I can say about yesterday.
Got my deadlift vids on youtube:
2 weeks ago: http://www.youtube.com/watch?v=s8PNXm3P0MI
Last week: http://www.youtube.com/watch?v=o8JsdEJRn_8
I can tell you lost weight while looking at the vid, first thing I noticed...all you really can do now is keep things on track and decide where you want to go from here.
You seem naturally better off with slightly more bodyweight imo. Gradual gains are the way to go by all accounts but I have yet to see you overweight though, so there shouldn't be too much concern about staying lean as you move forward.
Like how you've gone about it all, will be interesting to see your strategy as you adapt to college life.
Hey thanks Coke! I was actually 196 at the gym today.
I definitely agree, since I've got a lengthy build my leverages aren't so good at lighter weights, I think eventually I'd probably like to compete in the 242s instead of 198s eventually, but I agree 100% that gradual bulking is the way to get there, once I get above 15%ish bodyfat I just gain fat too easily, so this fall I'm going to be maintaing my cardio when I bulk, sprinting or jump roping on leg days, sparring on upper body days, and eating reasonably clean, 80/20 rule (90/10 for cutting).
8-5-12: 3x5 bench and front squat (Just realized the last post should have been 8-3-12)
stability stuff (explained later) 4x10x105
worked up to 8x215
0x185 (too much momentum, got 4 reps though)
Seated behind the back side raises
Ok day today, definitely losing strength, as my BW is down to 196 today, but technique felt pretty good, which is always a plus. Was really bummed to not get 5 reps on 225 bench. Definitely lost more strength on pendlays since I haven't been doing them. Then just did some easy isolation stuff, short rest periods so sets 2 and 3 were weaker.
Now to explain the stability thing on bench: My training partner has a pretty bad muscle imbalance, his left arm locks out way before his right arm, so I decided to try something I heard from my buddy who benches 300 for reps at 200 BW 6'1 (nothing too remarkable but still respectable for a lengthy guy, better than me anyways), where you put different weights on each side and try to bench it like it's normal, for building stability, alternating per set, and presumably doing an even number of sets. My training partner did 10 on each side, plus 5 on the lopsided side, his 5rm being 135, and I did 25 on each side with a 10 on the lopsided side, my 5rm being a little under 225 at the moment. It was honestly very difficult, even with such light weight, even though I was going slow, that should have been a breeze. Still, I really liked the movement, I feel that it could be a great tool for really cementing ones groove on the bench. For my current template I'm going to do this on my push press day, and on my bulking template I'm going to do it right after bench on my lower volume day.
That stability stuff on the bench sounds kinda out there but manageable, no doubt.
Looks like a solid effort.
Yeah the first time I heard about it I was laughing cause I thought it was a joke, but it actually seems quite effective xD
Originally Posted by Coke
8-7-12: 3x5 Push press and DL
Stability Squat (Uneven sides)
1 Clean and Push Press for Reps
Reverse Band Deficit DL
Had a decent day today, bodyweight was 197 at the gym before my last set of deadlifts. Stability squat wasn't as hard as stability bench, I'm guessing just because the weight is closer to one's center of gravity, but I felt it a lot in the middle back, in a good way, so that was good, even if the stability stuff sounds and looks a little moronic. I actually felt like it was forcing me to keep my core tighter and my back arch better because I had to stabilize the uneven sides, and my training partner also commented that my arch looked better. Push press is going up despite my strength on other lifts going down, just becaue I'm getting used to the movement, which is also good.
Deadlifts were a little off because as soon as I added my belt when I got to 405 I started throwing up in the middle of my sets, because I ate and drank a lot before coming to the gym. I was planning on pushing 405 to 8 but I had to stop at 4 because my dinner was starting to land all over my feet. I took a few minutes to rest and burp a little, and decided to up the weight just so I could only do 5 reps, and not throw up any more than I had to from doing high reps. The first rep was good but on the second rep that little gas bubble at the top of my stomach popped, so the last 3 reps vomit was coming up through my throat, thankfully this set I didn't spit anything up.
Dips were pretty good, finally got my breathing down on those so I"m able to focus on the strength aspect instead of the endurance aspect. Pull ups were disappointing because even though I'm lighter I can't do as many, just goes to show how important it is to practice all of the big compounds lifts consistently or they'll go down, along with the muscles they work. Thankfully my program for this winter is focused around compounds, upper body days are 3 compound lifts for low reps, then 1-2 isolation exercises for high reps, lower body days are 1-2 compound lifts for low reps, 1 compound for high reps, 1-2 isolation for high reps. Deadlift day is broken into a morning and evening session so I can still work around ort/mag, and my class schedule also accommodates so I have more free time that day. Deload weeks are where I put all the ADD bodybuilding stuff I tend to do on work weeks now.
Finished off with some hamstring curls just for the knee flexion, was dying and about to throw up after these, just because of the cardio and having to lie on my belly for the machine. Overall though, despite my upset stomach the whole day, I managed to get a decent workout.
Sounds like an exciting day at the gym, lol!! I've made that mistake of eating too soon before/too much before deadlifting.
8-11-12: 5/3/1 OHP and Squat
Dumbbell Shoulder Press
Weighted Decline Situps
12x10 lbs added
Pretty good day today, lifted with an old friend who I used to lift with about a year ago, so we were talking way more than lifting, overall I had a really fun time though =). OHP strength is going down, depressing but expected as I'm now 197 even with lots of food and water in me. Squat felt decent today, probably in part because I was teaching and demonstrating to my friend the technique so I was extra mindful of my own. Dumbbells were good, wanted to do short rest periods but ended up taking too long talking with this huge guy at my gym about powerlifting, so I pushed the last sets to more reps instead. Pull ups were good, wanted to pace myself this time and keep all my sets consistent, felt it a lot and had a good lat pump afterwards, held the last rep at the top for 10 sec as always. My friend really wanted to hit abs so I half assed 1 set with him, while he was going all out for 3 or 4. Not a crazy day but still decently productive in terms of work done, if you don't factor in the fact that this whole workout took 3 hours from all the talking.
Not looking bad dude, been doing nice and varied work.
8-12-12: 5/3/1 Bench and Front Squat
Incline DB Bench
Chest Supp Row
Yesterday was the worst bench day of my cutting cycle. I'm starting to get worried that all the upper body strength I had was because of bodyweight, because even when I weighed 185 I was stronger, and I weighed in at 198 today, so now I feel like I"m losing more muscle than fat. Thankfully this is my last week of cutting, and hopefully that whole thing about the muscle fibers being stretched and the muscle memory being present will hold true, and I'll be able to gain a ton of muscle and strength back quickly once I start bulking again. Next time I bulk I'm bulking with cardio, cutting is the worst thing ever, even if it's easy eating wise for me, it makes me hate lifting, so I'm going to have to do something else I don't like so my cutting strength/size losses don't have to be as great. I'll never cut for over 5 weeks again. I'll probably even use stimulants or thermogenics next time just so I can get it over with faster.
Anyways, now that we've established that cutting sucks for lifting, and cutting for over 5 weeks is moronic for me, front squats felt really strong, moved my grip out slightly and felt a million times stronger, could have gotten more reps on 215 but it was my 1 set on 5/3/1 week so I wasn't even thinking of pushing past 3 reps. Pendlays were submaximal just like last week, but form was good and it was 5 lbs more than last time. Inclines and chest supp rows were a little too easy in hindsight on the first 3 sets, but the last set was a good push.
Low impact aerobics will do the trick in your situation, 2 to 3 times per week may be just enough to keep things in check when you step up the calories again.
Wish you the best moving forward!
Thanks coke, definitely agree, I've heard jump rope is great for that exact type of thing. Going to be doing that every lifting day.
8-16-12: 5/3/1 Push Press and Deadlift
Very light just to warmup my hips and reinforce good technique, 3x5x115
1 Clean and Push Press for Reps
Hammer Grip Chins
Ok day today, bodyweight is pretty stable around 197 now. Started off just squatting with my old training partner whose just getting back into lifting again, today was his 3rd day back to the gym, so he's still going pretty light. Just did his weight to help me warm up for my other stuff. Push presses went well as usual, 6x165 translates to about 194, which is a 13 lb PR over my previous PR of 150x5 which is about 181. Gotta love that motor pattern adaptation. Deadlift technique felt a little off, bar felt a little distant even though it was touching my shins the whole way, I think it's because I wasn't pulling it into me as much so even though it was touching my shins, it was still not traveling back throughout the whole lift, so my center of gravity was more forward, and farther from lockout. Got the 3rd rep just below my knees but couldn't push past it. I think if my technique was good today I'd have 460x3 no problem. Didn't even feel that tired after deads today, despite pretty much going to failure, since the bad technique made the lifts submaximal. At least I didn't throw up today, ate almost nothing before the gym. Dips are going up which is good. Did a different chin variant today and I was breathing pretty hard since I was doing them right after dips, so I didn't get as many reps as I probably could. My weak chin up will be going up this fall when I bulk using them as a 5/3/1 lift.
I'm going to start bulking again starting this weekend though, so I'm going to be following this routine very similar to the Reg Park beginner routine until I go off to college and start my 4 day 5/3/1 again, should be good for regaining the strength I lost cutting since it's linear and compound centered:
Pull ups: 5x5
Bench Press: 5x5
Chin Ups: 2x10
Reverse curl: 2x10
Jump rope till exhaustion
Front Squat: 5x5
Standing Press: 5x5
Deadlifts: 3x5 (2 warm-up sets and 1 work set)
Side raises: 2x15
Jump rope till exhaustion
Strongman (axle, sandbags, farmer carry, etc.)
1-2 days rest in between each day, 3 days a week. Just depends on what day my friend Jim can train strongman. Gonna start at 275 on squat, 10 lbs on pull up, 200 on bench, 215 on front squat, 165 on rows, 115 on strict press, and 405 on deadlifts, adding 5-10 lbs every week. Should get my bench back up to 220 for multiple sets of 5, squats back up to 315 for multiple sets of 5, front squat back up to 235 for multiple sets of 5, Rows back up to 185, OHP to 135, and boost my DL to 445x5. All solid goals, and I think my Bw will be about 210, but I'm going to maintain my conditioning and stay lean. Kempo 3-4 days a week and cardio every lifting day.
8-18-12: Squat Test and Upper Body Stuff
Worked up to 6x275 with the belt
4x10x105 plus 10 added to the odd side
DB Incline bench
DB Chest supp row
Decent workout today. There were these 2 Russian guys deadlifting 185 and 275 for a million sets in the squat rack and they said they would be another 30 mins when I asked them, so I had to use the crappy rack with the pins too high. I just walked it all the way out of the rack and squatted with no pins on the sides, I figure if I go to failure I can just drop it on the floor oly lifter style, there's only 1 employee at the gym at night and I doubt he has the balls to kick me out for a one time incident. No idea why the Russians had to use the 1 good squat rack though, all they were using it for was putting it on the pins to deload and reload the weight for eachother, which the crappy rack is just as good for. I always see those same 2 guys deadlifting the same weight, just arbitrary numbers with no progression, the huge guy lifts 185 and the small guy lifts 275, and they always use the good rack, they refuse to use the crappy one, where the pins are set just as high as they put them on the good rack. They even wait for the good rack to clear up before they start, and I never see them do anything but deadlift the same weight every week, never squats or anything else, no reverse bands or anything that would merit the use of the squat cage. And they have a 3rd Russian friend who uses the crappy rack for the same thing, good on him, if only the other 2 would do the same. People at the gym...
Anyways it wasn't much of a problem, I was just testing my squat today to see if 3x5x275 was realistic for the 5x5 I'm starting after I deload, 6x275 was very easy even though I had to walk it really far back, so I know 3x5x275 is a good start. Used the belt to ensure I wouldn't hit failure and have to drop it, but I know I could get the same without it. Stability bench was embarrassing as usual, but I feel it a ton in my shoulder and lat on the odd side, so overall I like it. Plus it's great technique practice with low weight. On Yates row the first set my left trap was bothering me, but the next 2 were good. Inclines went great, first set was a bit tough, second set I couldn't get 10 reps, but the 3rd set I took a long rest period and put some rage into it, and matched my old PR, almost got 13 reps, too. Chest supp rows were good also, 2nd set I got 10 reps but cheated too much so I"m putting 9.
Oddly enough I've been incredibly sore from deadlifts in my entire back from wednesday. It might be because I took 8 days rest instead of 7 before DLing on weds, so I might have been a bit deconditioned which would make me a lot more sore. Plus I had dinner at a friend's house last night where I had to lean really far forward with a rounded back from the couch to the table which may have compounded it. My legs aren't very sore from deads at all though, just a lot of back and a little bit of hips.
All is looking well with you bro, be sure to give update(s) when you start up in college.
Of course! I'll be sure to keep posting here throughout college :)
8-20-12: Squat and OHP Deload
15 pull ups from in between sets
75s x 5/11/12/11
25 pull ups from in between sets
Straight Bar Curls
Seated Side Raises
Good day today, kept the weight light since I feel a bit overtrained, gonna just do a solid deload and maintenance eating this week before jumping into the 5x5. Just keeping the volume high to prepare me for the next cycle of training. The 5x5 routine I"m starting next week is going to be 1x5 light, 1x5 medium, 3x5 heavy, so I decided to just do 5x5 medium today to accomplish both CNS deloading and getting used to the volume. Worked at a very fast pace today because my training partner couldn't come until later, so I was just doing set after set, with about 2 mins rest tops between sets on my OHP and Squat. This plus the heat had me drenched in sweat and sucking air, and DB bench suffered at first as a result, so after the 5x75s set I just sat outside for 20 mins to regain my energy. My training partner showed up at this point so my rest periods were long after this, which payed off because my strength went way back up. Afterwards I just did some curls to see where I'm at for the 5x5, then side raises so my side delts didn't feel completely useless, then got out of there.
Good deal on going into the 5 x 5's, will definitely be another productive phase for you bro.
Thanks Coke, this deload feels incredibly tedious because I"m so looking forward to the 5x5! Nice to head to the gym with a relaxed mentality though
8-22-12: Bench and Front Squat Deload
5x5 chin ups from in between sets
DB Shoulder Press
Slow Strict Side Raises
25 reps x 7.5 lb DBs
Tire Flip attempt
Decent workout today, felt pretty tired and out of it today before the gym, not necessarily in a bad way, but just in a not feeling like lifting way. Once I got to the gym though I had fun, was nice just going through my sets without the anxiety of having to go heavy and risk failure. Got some good chin up volume between sets of bench, I got anywhere from 5-8 sets, depending on if I started during my warmups or not, wasn't really keeping track, so I'll just log 5 which I know I at least got.
Front Squat grip didn't feel as good as last week but I still cruised through it, pendlays were also good. DB Shoulder press really irritates my shoulder joint, even though I pinch my shoulder blades hard when I do it, I might just take those out to prevent injury, because even heavy benching and OHPing doesn't bother my shoulders nearly as much as light DB shoulder presses. Shrugs were good, though the thing I hate about them is if you go heavy enough to feel it, ROM suffers too much, so I just kept it really light for a good ROM and did high reps. Side raises the dumbbells might as well have been pink, just wanted to try something different with slow reps, as long as I"m hitting my side delts somehow.
Then I went outside to try flipping the new tire that 24 hour fitness added to the conditioning area. I'd estimate it weighs at least 600 lbs because not only is it huge, at least double the size of the 300-400 lb one that I've used before, but I was only able to get it to the top of a deadlift position, I didn't have nearly enough hip strength to get it flipping. The thing could be up to 700 or 800 lbs, I'll just say 600 so I dont' sound like an idiot though. Either way I couldn't flip it, so I can't wait to start strongman again so I can stop being so damn weak when I don't have a nice easy barbell to use.
8-24-12: Push Press and Deadlift Deload
1 Clean and Repped Push Press
3x10x10 lbs added
Fat Gripz hammer curls
Hammer grip DB triceps ext
Rear Delt Destroyer
30+ reps x 22.5s
Ok day today, appetite has been nonexistant so I only ate 1 meal for the 6.5 hours I was awake before the gym today, and probably didn't drink much either, but I was pretty mentally aggressive which was good, balanced it out. Push presses were good, but I forgot my socks for deadlifts, so I pussied out of doing my 3rd set cause my shins were hurting too badly. Tried to start the 3rd set at least 3 times, but the pain was distracting me from my technique and making it sh*tty. Dips went well, cable rows were good to do for the first time in a while, same with Kroc rows. My left thumb is messed up so I started with my left even knowing it was stronger, because I thought my grip would give out, but it didn't, so I got less reps on the right side. Hammer curls I need to start doing again, and same with tricep extensions. I need to start doing higher reps on my rows and lower reps on my arms, because I've been avoiding the high rep cardio and grip strain for back exercises and avoiding the low rep tendon strain on curls and tricep extensions. I'll start all that after my 5x5, once I go off to college in late september.
8-27-12: BS Day
Kinda BS day today. My eating schedule, food access, and stomach size/appetite are all f*cked up right now so it'll be a while before I can bulk properly, so I'm not starting the 5x5 yet. I'm going to cruise for the next month until I move up to UCSB on September 22nd. Probably not the smartest or most disciplined idea for the next month, I could just man up and force everything down, but I kind of need the mental deload from all the discipline over the last few months, ever since I started 5/3/1. College will be such a huge transition that upping the intensity of my lifting shouldn't be a big deal compared to everything else, and I've got an unlimited meal plan so I"m basically set to bulk like a madman. I'll do the 5x5 then till I'm back at the strength I had before cutting, hopefully leaner. From now on I'm cutting with stimulants (ephedra, caffiene, aspirin), it takes too long and therefore I lose too much strength cutting naturally. Maybe I should've done paleo, but it's too late now anyways. On the bright side I"m incredibly lean right now, well not really incredible but leaner than I ever remembered being, cruising around 197-200 lbs BW.
Anyways, today's lifting session, just hit up 185 on bench and focused on form, so the reps are pretty measly. Pendlays went well, technique felt great on those, lots of upper back and not forearms, just like it should be. DB bench was low, just high rep BS. Same for cable rows. Tried out pullovers and I think they're good, just not very much pressure on the lats at the top, might try lying cable pullovers sometime if I can find a half decent setup. Otherwise there's really no good free weight way to hit the lats like that well. Side raises are always a formality, but thankfully I'm now in the habit of doing them. Was going to do flys but my training partner was hungry and all the cable set ups were taken, so we just went and got burritos.
Gonna be doing strongman on Wednesdays from now on, thinking my schedule will go: Sun-Squat, Tues-Bench, Weds-Strongman, Fri-Deadlift. Works with my training partner's schedule since he's already started school and doesn't have class on those days, and works fine with my schedule too. Hopefully this "go by feel and do a lot of sets" approach isn't too stupid and won't lose me too much strength. Hell it might even be beneficial because it's so different from my previous training. The key to gains is progression, and I don't know how I'm going to implement that. Maybe I'll just use heavier and heavier weights every week and get what reps I can. Yeah I'll do that. I hope it works.
New schedule ideas sound good.
5x5 whilst bulking should kick ass too.